Related Articles

The South Beach diet focuses on replacing the refined carbohydrates and saturated fat in your diet with complex carbohydrates and heart-healthy monounsaturated and polyunsaturated fats. The weight-management plan begins with a two-week initial phase that restricts all fruit, pasta, bread, cereal grains, alcohol and starchy vegetables such as potatoes, beets, carrots and corn. When you move into the South Beach diet's phase 2, you're allowed to eat a wider range of foods as you get closer to your goal weight. Before beginning the South Beach diet, talk to your doctor about the possible benefits and drawbacks.

Beginning Phase 2

A typical South Beach dieter doesn't begin phase 2 of the program until she's successfully completed two weeks on phase 1. However, if your goal is to lose 10 pounds or less, you can skip phase 1 and begin the South Beach diet at phase 2. Certain individuals may need to begin the program in phase 2 in order to meet their nutritional needs. These include children, adolescents and nursing mothers. You'll remain in the South Beach diet's phase 2 until you reach your weight loss goal.

Allowed Foods

During phase 2 of the South Beach diet, you can continue eating the foods that were allowed in phase 1. These include a daily diet of 4 1/2 cups of non-starchy vegetables, 2 cups of low- or non-fat dairy products and unlimited protein from seafood, lean beef or pork, poultry, game meats, lamb, low- or reduced-fat cheese, eggs, beans and legumes. With the onset of phase 2, you can now add in up to three servings of fruit and three to four servings of certain starchy vegetables or whole grains, such as whole-wheat bread, brown rice, whole-wheat pasta or quinoa. You may also have one daily serving of light beer, wine or spirits and treat yourself to dark chocolate or fat-free, sugar-free pudding.

Restricted Foods

While in the South Beach diet's phase 2, you should still avoid eating white rice, cornflakes, instant oatmeal or products made with refined wheat flour, including white bread, white pasta and bagels. You should also avoid white potatoes, beets and high-sugar fruits like watermelon, pineapple, dates, figs and raisins. Regular beer and sugary alcoholic drinks like wine coolers, liqueurs and port are also restricted, as is any product containing cane juice syrup or honey.

Exercise Recommendations

Daily physical activity is crucial during all phases of the South Beach diet, including phase 2. Dieters are advised to exercise at least 20 minutes each day, seven days a week. On some days, you'll focus on interval walking, which consists of walking at an alternating fast, then slow pace. Every other day, you'll do exercises designed to help strengthen and tone your muscles. The book "The South Beach Diet Supercharged" contains additional exercise tips for dieters of varying degrees of fitness.

About the Author

Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Kerns studied English literature and neurology at UC Davis.